This is a training plan created by Endurance Strong is designed to prepare a Beginner runner for a 5K Race. On Non-Recovery Weeks this plan ranges from 2.5-3.75hrs/wk and 180-325TSS/wk and a longest run of 1hr (don't worry its not till Week 9 with plenty of preparation for it). Recommended starting fitness would be a CTL of 10-15, which our Beginner Base Training Plans should arrive you at. This equates to being able to run 4-5days a week for 20-30min per run. This plan has notes on how and when to incorporate strength training but no other strength training guidance. Endurance Strong also offers this same Training Plan with a full Strength Training Plan included at a slightly higher price point (Best Value), as well as separate Strength Training Plans. This plan generally follows the sequence of:
- Monday - Off
- Tuesday – Track Intervals
- Wednesday - Shorter Endurance and Strength Training
- Thursday – Steady, Tempo, or Threshold Run
- Friday - Off
- Saturday – Steady Runs, Hill Work or Race Specific Workouts and Strength Training
- Sunday – Long Run
*Last but not least, 10% of Endurance Strong's net profits goes to charity, so Thank You for your support! For more information about the creator of this training plan please visit EnduranceStrong.com